The Foot’s Arch Enemy

Plantar fasciitis, or “policeman’s heel,” is a common cause of foot pain. Though you probably don’t “walk a beat,” the condition could still be why your feet ache when they first hit the floor in the morning.

At least 10% of the American population will experience plantar fasciitis, which usually feels like a stabbing pain in your heel. Though it might improve after you “walk it off,” the pain tends to return after exercise and sitting or standing for long periods.

That pain stems from a problem with the plantar fascia — a long, thin ligament at the bottom of your foot. It supports the foot’s arch and connects the heel to the front of your foot. When you walk, the heel-side of the plantar fascia pulls, which is normal, but the pain is not. Plantar fasciitis occurs when the foot isn’t properly aligned, your arch falls too much or due to extra pull on the plantar fascia.

The Foot and Ankle Institute reports that over one million Americans seek treatment for plantar fasciitis annually. It’s most common in adults 40 to 60, and people most at risk for developing plantar fasciitis include those who perform certain types of exercise (like box jumps), work jobs that keep them on their feet, have foot mechanics problems or have obesity.

Physical activities that strain the heel and fascia include long-distance running and aerobic dance. The pain can also stem from flat feet, a high arch or atypical walking patterns that affect your weight distribution. Teachers, healthcare personnel, factory workers and people with other occupations that keep them on their feet also are at increased risk of developing plantar fasciitis.

Those who struggle with obesity may also experience increased foot pain. Podiatry Today reports that weight changes the way we walk, including taking shorter steps, having a slower gait, increased step width and the way we bend our feet at the ankle.

If you suspect you are suffering from plantar fasciitis, your provider may take x-rays to rule out other causes of heel pain, such as fractures, arthritis or heel spurs. If you have plantar fasciitis, your physician may suggest you ice the area, avoid activities that cause pain, over-the-counter pain medications and physical therapy.

Therapy and other measures might include stretches, wearing athletic tape or night splints, ordering arch supports for better weight distribution and refraining from wearing certain types of shoes—such as high heels and flats with no arch support. If conservative methods don’t work, your provider might recommend steroid injections, surgery, or other options.

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